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How to Stop Sabotaging Your Sleep

The so-called 'sleep debt' and how to fight it

Whenever we fall behind on sleep, most of us have the tendency to try to catch up during weekends. The result is not that good though: it confuses our internal clock and therefore, we tend to feel even more tired afterwards.

So we should actually try waking up and going to bed at the same hours on both weekdays and weekends and building up a regular schedule that suits our needs.

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IDEA EXTRACTED FROM:

How to Stop Sabotaging Your Sleep

How to Stop Sabotaging Your Sleep

https://maketime.blog/article/how-to-stop-sabotaging-your-sleep/

maketime.blog

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Key Ideas

Not getting enough sleep

Now that is an issue most of us face on a daily basis: not getting enough sleep because we are too stressed or paying too much attention to our screens, for different reasons.

The bad news is that sleep is essential for the good functioning of our brain. Therefore, we are to find solutions to this problem, as it can have really bad effects on us.

Make believe it is time to go to bed

If you find yourself experiencing issues when trying to fall asleep, you might as well consider making your brain believe that night has come.

In order to do this, you could start using dim table or side lamps instead of bright ones, turning on your phone the so-called 'night mode' or using a mask to cover your face.

The so-called 'sleep debt' and how to fight it

Whenever we fall behind on sleep, most of us have the tendency to try to catch up during weekends. The result is not that good though: it confuses our internal clock and therefore, we tend to feel even more tired afterwards.

So we should actually try waking up and going to bed at the same hours on both weekdays and weekends and building up a regular schedule that suits our needs.

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Keep in sync with your body’s natural sleep-wake cycle
  • Try to go to sleep and get up at the same time every day;
  • Avoid sleeping in, even on weekends;
  • Limit naps to 15 to 20 minutes in the early afternoon;
Melatonin

Is a naturally occurring hormone controlled by light exposure that helps regulate your sleep-wake cycle. 

Your brain secretes more melatonin when it’s dark, making you sleepy, and less when it’s light, making you more alert. 

However, many aspects of modern life can alter your body’s production of melatonin and shift your circadian rhythm

Influence exposure to ligh

During the day:

  • Expose yourself to bright sunlight in the morning. 
  • Spend more time outside during daylight. 
  • Let as much natural light into your home or workspace as possible.

At night:

  • Avoid bright screens within 1-2 hours of your bedtime.
  • Say no to late-night television.
  • Don’t read with backlit devices. 
  • When it’s time to sleep, make sure the room is dark.
  • Keep the lights down if you get up during the night.

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5 hours of sleep is enough

Habitual sleep deprivation is associated with diverse and far-reaching health effects and none of them is good.

Between 7 and 9 hours of sleep per night are recommended. You can get used to l...

Watching Television before bed

Cellphones, tablets, and all kinds of personal electronics are not a good idea when you’re getting ready for bed.

Researchers have increasingly focused on “blue light” emitted by screens and its effect on sleep and negative sleep-related health outcomes.

It doesn’t matter when you sleep

Our bodies tend to follow a natural rhythm of wakefulness and sleep that is attuned to sunrise and sunset for a reason.

While some missed sleep here and there isn’t necessarily a big deal, shifting your sleep schedule long term isn’t healthy.

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The Science of Sleep

The average adult spends 36 % (or about one-third) of his or her life asleep.

Purpose of Sleep:

  • Restoration
  • Memory Consolidation
  • Metabolic Health
Restoration

The first purpose of sleep is restoration.

Every day, your brain accumulates metabolic waste as it goes about its normal neural activities. Sleeping restores the brains healthy condition by removing these waste products. Accumulation of these waste products has been linked to many brain-related disorders.

Memory Consolidation

The second purpose of sleep is memory consolidation.

Sleep is crucial for memory consolidation, which is responsible for your long term memories. Insufficient or fragmented sleep can hamper your ability to remember facts and feelings/emotions.

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